Use Zinc to Boost Your Immune System

Heard of zinc? Chances are, during this time that we are dealing with Coronavirus, you have. I am willing to bet that you heard of it before then, too.

Zinc is a mineral that our bodies require. Although we only need very small amounts (8-11 mg), zinc is very important for very specific bodily processes, including:

• DNA creation
• Cell growth
• Healing
• Pregnancy
• Immune system function

Let’s talk a bit more about how zinc boosts the immune system, then, let’s talk about the foods that you can find zinc in.

How does Zinc Boost the Immune System?

Zinc is very important for your immune system function. You may have already heard about folks taking zinc to shorten the duration and severity of colds. Here’s why.

Zinc is very important for ensuring that there are adequate amounts of various immune system cells that fight illness and disease, including T cells, and B cells (I talk more about these in my post about using garlic to boost the immune system). It also ensures that the immune system is strong and functioning correctly. For example, when you have a zinc deficiency, your Natural Killer cells (which find and destroy tumor cells and virus-containing cells) become weaker, and cytokine function is disrupted.

Zinc also helps to balance the immune system and protect you from inflammatory diseases. To note, inflammation is not bad. It helps us heal by activating immune cells to help us heal from illness and injury. However, uncontrolled, excessive inflammation is bad for the body. Lifestyle diseases, for example, are inflammatory diseases.

The fact that zinc balances our immune systems is an important detail in regards to Coronavirus, which is often harmful not as much because of the virus, but more so because of the body overreacting to the virus, sparking a “cytokine storm” that results in excessive bodily inflammation that damagess the body’s organ systems.

Because zinc is so important for overall immune health, those who are deficient are susceptible to an overall increased risk of infection, pneumonia, and even unbalanced immune responses in favor of allergies and autoimmune diseases (where the body attacks itself).

Make sure you do your own research about zinc and its benefits to the body. My sources are here and here.

How do I Get Enough Zinc in My Diet?

Now, when most of us think of zinc, most likely, we think about a supplement. Yes, you can do that, but I don’t give supplement advice or recommendations on this site. I’ll just say that if you do, make sure that you do your research.

The best sources of any vitamin and mineral that we need for our bodies is most likely going to be found as a part of a healthy diet with a variety of fruits and vegetables. It’s pretty much impossible to overdose on a single vitamin or mineral when you get it in food, but it’s all too common to overdose when you take certain ones in supplement form. Plus, the natural forms of vitamins and minerals are often better utilized by the body than supplements, which are often synthetic and highly processed (depending on the source, which is why you need to do your research). That said, let’s talk about some of the best food sources of zinc, keeping in mind that the average woman needs 8 mg a day, and the average man needs 11 mg a day.

• Oysters and other shellfish – Shellfish are among the highest sources of zinc, especially oysters, which contain approximately 16 mg per serving
• Animal products (beef, chicken, pork, etc.) – Meats are good sources of zinc. Beef has about 4.5 mg per serving
• Legumes – Chickpeas have about 1.5 mg per serving, and peas have about 1.2 mg per serving
• Nuts and seeds – If you can tolerate nuts, they are definitely a decent source of zinc. Almonds, one of my personal favorite, have about 3.3 mg per 100 g. Pumpkin seeds are quite high at 7.8 mg per 100 g.
• Whole grains – Oats are a decent source of zinc. Quick oatmeal has 3.6 mg per 100 g. (Note: I recommend whole grain oatmeal rather than quick oatmeal, since quick oatmeal raises your blood sugar and can be problematic in regards to gaining extra fat and Type 2 Diabetes)

You might notice that animal foods are the best sources of zinc. Zinc deficiency is much more common in those who are vegan or vegetarian. If you don’t do a lot of animal products, make sure you keep this in mind:

• Make sure you eat good-sized portions of plant sources of zinc to ensure you get enough of the mineral
• Legumes and grains have substances called phytates, which can actually decrease your body’s ability to absorb zinc. If possible, you should soak your beans and grains before cooking, as this can significantly reduce the presence of phytates in your food

Zinc is very important for boosting the immune system, and helping protect you from all kinds of viral illnesses. Make sure that you keep your diet adequately supplied with zinc by eating a variety of foods, including well-sourced animal products, nuts, seeds, and legumes and grains which have been soaked beforehand.

Related Resources

A healthy diet and a trim body are also very important for optimum immune health. Get your copy of my fat loss workbook which will help you develop eating habits that will result in weight loss and a healthier body.

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